Healthy & Delicious: 60 Cauliflower Rice Recipes You Won’t Regret Trying (2024)

FAQs

Can you lose weight with cauliflower rice? ›

If you are a big fan of rice bowls, swap the rice base with healthy cauliflower rice. Using cauliflower rice, which is rich in fibre, will benefit weight loss. Moreover, the cauliflower will give you additional nutrients, making your meal healthier without sacrificing the flavour and taste.

Cauliflower has always been considered a healthy vegetable with a significant amount of nutrients. It also contains plant compounds that help reduce the risk of some diseases, including heart disease and cancer. Recently, it has been used as a substitute for white rice as a way to cut back on carbs.

Easy DIY Raw Cauliflower Rice Recipe (That's Not Mushy!)

In a food processor, add the cauliflower florets and pulse for 30-60 seconds. Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed. With a towel, pat dry or squeeze the liquid out from the cauliflower.

Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.

The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

Store-bought cauliflower rice may save you a bit of time in the kitchen. Although frozen varieties may retain slightly more nutrients than refrigerated versions, both options are generally just as nutritious as homemade versions.

Cauliflower belongs to a family of cruciferous vegetables that contain complex carbohydrates, fiber, and compounds called raffinose and fructans. These substances are not easily digestible by the human body and can, therefore, result in gas and bloating once they reach the lower gastrointestinal tract.

The key to a thicker consistency is to drain the steamed cauliflower really well before pureeing or blending it up. Put the puree back into the warm pan and add grated cheese. Stir until the cheese is melted and you should have a nice, thick texture. You can also add a keto thickener like glucomannan or xanthan gum.

How long does cauliflower rice last once cooked? ›

Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.

Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice—you might be surprised by how much water you can wring out, or you might not be.

Cauliflower, like all cruciferous vegetables (cabbages, mustard, broccoli, etc.) contains sulfur compounds which will begin to smell when the vegetable is overcooked. Blanching, roasting or steaming just until the cauliflower is fork tender will keep it from smelling up your kitchen.

Cauliflower Rice

You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect. Look for these veggies already “riced” in the produce section or easily dice them into rice-sized bits yourself with a food processor.

Bitter tasting cauliflower can be caused by too much heat or sun. It can also taste bitter from a lack of moisture, uneven watering, waiting too long to harvest, or overcooking.

However, it has has been often overlooked in favour of other veggies. And if you're trying to slim down your tummy or simply wish to improve health, adding cauliflower to your diet might help. Perhaps, going on a cauliflower diet may actually help you lose weight effectively.

With only 5 grams of carbs (3 grams net carbs) per cup, yes: Cauliflower rice is keto. Normal portions of cauliflower rice are unlikely to kick you out of ketosis, especially if you consume them with plenty of healthy fat. Don't be shy with the olive oil.

One of the main benefits of cauliflower rice is its low calorie and carbohydrate content. While a cup of cooked brown rice typically contains around 215 calories and 45 grams of carbohydrates, a cup of cauliflower rice has only about 25 calories and 5 grams of carbohydrates.

It's ideal for anyone on a low carb, Keto or Paleo diet – or simply those who want to add more veg to their meals. With up to 89% fewer carbs than white rice, riced cauliflower has proven a great aid for people trying to manage diabetes or lose weight - whilst staying full.